Hi all I always warm up and do some dynamic stretches before training. And always static stretch after training. However i was wondering what routines some of the more experienced ESB guru's suggest for stretching as a session. For example iv trained for 6 days and tomorrow im due a rest day. Ill probably go for a walk or something but i was wondering if anyone had a purely stretching/ mobility routine they would suggest for days like this. I have a football competition on saturday and iv been training pretty hard again so going to take this thursday and friday "off" but would like to incorporate a "stretching day" for my days off maybe once a week? Sorry if this is a bit vague but its really hard to get info on stretching apart from the normal warm up cool down stuff cheers for any info :good
i personally also agree with dynamic at the beginning and static at the end. for your days "off" develop a routine for all your major muscle groups, for 1-3 sets per group, holding each stretch for at least 30 sec (the stretch reflex lightens up around 20sec and you'll be able to go deeper for an extra 10sec). i have a stretching routine for neck, upper body, legs, hips and core, starting at standing and ending on the ground. even though it's just stretching, listen to your body. don't take it too lightly because it can still effect your performance. also consider how important the football game is. i advocate never doing anything new for major competitions. always experiment independantly from almost any comp.
so for this would you suggest static stretches and just work your way through each muscle? head to toe?
I do the same dynamic before and static after. I break it up into legs, back, shoulders, neck. Six or seven 15 second static "sets" for each group.
http://www.trickstutorials.com/content/flexibility Not a routine but plenty of information to help you create one.
